The first 72 hours after an injury like a strain or sprain are crititcal for healing. Here’s a simple guide to ensure you’re doing all the things during that time frame following the incident.
First of all, it’s always a good idea to get checked out by your health care provider to make sure no serious damage has occurred. If you have extreme pain or you think you may have broken a bone or torn something, see a doctor immediately!
But if you’re pretty sure it’s a sprain or strain, then follow these suggestions:
R = Rest
As soon as you’re hurt, stop your activity, and rest as much as possible for the first 2 days. The old “no pain, no gain” philosophy doesn’t work here. Pushing through the pain with certain injuries, like a moderate to severe ankle or knee sprain, can make the damage worse and delay your recovery. Doctors say you should avoid putting weight on the injured area for 24 to 48 hours. Resting also helps prevent further bruising.
I = Ice the area immediately!
I recommend crushed ice vs. a cold pack because you can cover more surface area and the cold lasts longer. Cover the injured area with ice in a bag for 20 minutes each hour.
After the first 24 hours, you can alternate between ice and heat, if you like. Ice reduces the swelling and helps with pain. Heat brings circulation to the area and sometimes feels good.
C = Compression
Wrap an ACE bandage around the injured area to compress it. Compression wrapping reduces the swelling and keeps blood moving more efficiently in the injured area. An ACE bandage is also helpful because it creates a layer of fabric between the ice and your skin, still making the ice effective.
E = Elevate
Elevate your injured body part heart-level or above if possible. You have have your leg on a chair if you’re sitting at work. Elevating an injured body part helps blood and fluid flow away from the injured area. This is helpful because it can help reduce swelling. Reducing your swelling can also decrease the inflammation and pain of your injury.